Weighted Crunches

Weighted Crunches is a beginner-level isolation in the strength category that primarily works the abs. It is performed with medicine ball.

How to do it

1. 1Lie flat on your back with your feet flat on the ground or resting on a bench with your knees bent at a 90 degree angle.
2. 2Hold a weight to your chest, or you may hold it extended above your torso. This will be your starting position.
3. 3Now, exhale and slowly begin to roll your shoulders off the floor. Your shoulders should come up off the floor about 4 inches while your lower back remains on the floor.
4. 4At the top of the movement, flex your abdominals and hold for a brief pause.
5. 5Then inhale and slowly lower yourself back down to the starting position.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.